18
Nov
19TUE19
CrossFit Reality – CrossFit
Warm-up
Shoulder Warm Up (No Measure)
2 Rounds:
200m Run
10 Kipping Bar Swings
20 sec Bar Hang
15 Pass Throughs
50′ OH PVC Walking Lunge
15 Banded Pull Aparts
8 Burpees
Weightlifting
Push Press (E2:30 x 5 – 4 reps /10 sec/ 4 reps)
4 Reps. rest 10 sec . 4 Reps
– be strict on the rest
– build to a heavy set
Metcon
Metcon (AMRAP – Reps)
E90sec x 16
1 – 12/10 Cal Ski
2 – 15 Ring Push Up’s
3 – 16 C2B Pull Up’s
4 – 20 Wall Balls 20/14
Scale
– Hand release or deficit push ups on plates
– pull ups or working on kip swing
– ring rows